Chicken Lazone

I was super impressed with this recipe. I cooked the chicken on a rack over a pan because I hate how chicken gets soggy. The spice combination was really good. The cream sauce didn’t thicken like I was hoping – maybe needed to keep it boiling longer – over all though this recipe is definitely a keeper! To make it low carb I skipped the noodles – I didn’t even miss them.  I even poured the left over sauce over some steamed broccoli – yum!

PlainChicken.com: http://www.plainchicken.com/2013/05/chicken-lazone.html

Chicken Lazone
adapted from food.com
serves 6

Ingredients:

  • 1/4 cup olive oil
  • 1/2 tsp salt
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp onion powder
  • 2 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 2 lb chicken tenders
  • 1/4 cup butter, divided
  • 2 cups heavy cream

Directions:

Heat oven to 400 degrees.

Combine salt, chili powder, onion powder, garlic powder, and cayenne pepper in a bowl with the olive oil.  Put the chicken tenders in the bowl and cover them with the spice mixture.

In large sauce pan, melt half of the butter over medium-high heat.  

Place a backing rack over a deep sided pan, then bake the chicken in the oven for about 25 – 30 minutes.

Pour the cream and remaining butter into the sauce pan.  Lower heat and simmer until the sauce thickens, about 5-7 minutes. (Mine was more like 25 minutes)

Serve chicken over cooked spaghetti squash or with a side of your favorite veggies!

Advertisements

Sheet Pan Fajitas

I found this recipe a few weeks back and both times I have made it I was impressed by how good it turned out. I made this once with chicken and shrimp – even the hubby liked it which almost never happens 🙂

Sheet Pan Fajitas: http://laughingspatula.com/sheet-pan-fajitas/

Sheetpan Fajitas 4

Author: Kathi @ Laughing Spatula
Servings: 4-6
Ingredients
  • 1 pound chicken breasts – sliced thinly (I have also used 1lb of shrimp instead of chicken)
  • 1 red, green, and yellow pepper – sliced
  • 1 onion – halved and cut in slices
  • ¼ cup olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon garlic powder
  • Pinch of chili flakes
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
Instructions
  1. Preheat oven to 400
  2. In small bowl combine olive oil, chili powder, cumin, chili flakes, garlic, salt and pepper.
  3. Toss chicken, veggies and oil mixture together in large bowl, then dump onto  a large sheet pan with one inch edge.
  4. Spread out evenly.
  5. Bake for 25-30 minutes until chicken/shrimp is cooked and the veggies are soft with a crispy edge.
  6. Serve with tortillas, sour cream, avocado and all your favorite fajita fixins!

Nutrition:

Calories: 340 per serving, Net Carbs: 5 g, Fat: 18 g, Protein:36 g

12-week Workout Program (SimplyShredded.com)

I have read tons of articles that say that if you really want to lose fat and get toned you need to weightlift – yes, even women! The heavier you lift the faster you will burn fat. I really wanted to find a workout routine that would give me a total body workout using free weights that wouldn’t require me to go to a gym. I think this is the one I am going to try out first. It looks like each of these sets would take around 30 minutes to complete. I am going to start tonight and let you know how it goes!

SimplyShredded.com: http://www.simplyshredded.com/the-ultimate-female-training-guide.html

The 12-Week Workout Program

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Exercise Tips: Form Over Ego!

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Warm-Up Properly

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

Rest, Don’t Nap, Between Sets

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

What if I Miss a Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.